GLP-1 strength program · Muscle preservation
Up to a third of the weight lost on GLP-1 medications can be lean mass. GLP-1 Strength is the structured resistance program built for exactly that: short progressive sessions that scale to your energy on the hard days, protein targets that protect what you're keeping, and a coach in the loop. No medication talk — ever. Just the training your prescriber keeps telling you to do.
The free tier is a real 2-week starter block, not a trial. No card required.
GLP-1 Strength · Build phase
RPE 6 · add a small plate when all sets feel crisp
Hips back, soft knees · hamstrings protect the back
Grip work is programmed, not incidental
Energy-scaling engine
Log a 4/10 energy day and the next session keeps the movements but drops ~40% of the volume — showing up scaled beats skipping. Weight dropping faster than ~1%/week? Volume caps until it slows.
The problem
Without resistance training, 25–39% of weight lost on GLP-1s is lean mass. That's the muscle that keeps your metabolism, your posture, your grip, your independence.
Muscle is the mission
The medication handles the fat loss. Training's only job here is keeping the lean tissue that would otherwise go with it — the tissue that keeps your resting metabolism where you need it.
Two levers, measured weekly
Show up, and eat enough protein. Every check-in tracks exactly two things: did you train, and did you hit 1.6–2.2 g/kg of protein. Everything else is optimization.
Grip is programmed
Forearm and grip loss show up early in rapid weight loss. Carries are in every phase — deliberately, not incidentally.
The difference
Push through, or fall off.
A standard plan doesn't know what an injection week feels like. Miss two low-energy weeks and the plan is over — not because you quit, but because it was never built for your energy pattern.
Scale, never skip.
Check in with low energy and the session auto-scales — same movements, same effort, ~40% less volume. Rapid weight loss triggers a volume cap automatically. The plan bends around the medication so the streak survives it.
How we program it
Foundation (weeks 1–4): two short full-body sessions, machine and goblet patterns, RPE 4–6 — habit before load. Build (weeks 5–12): three days in an A/B/C rotation with small weekly progression. Strength (weeks 13–24): three to four days, benchmarks that set your next block's loads.
Rate your energy at check-in. A 4 or lower scales the next session's volume by ~40% while holding intensity — you will never be told to skip, only to scale. Nausea-affected days swap floor core for standing work.
1.6–2.2 g per kg per day, tracked at every check-in. A shake on low-appetite days is a tool, not a rule. Creatine 5 g/day is an optional module — cleared with your prescriber, like everything.
No medication names, no dosing talk, no clinical claims — your prescriber owns all of that. Every surface carries the clearance line. This is the training program your prescriber keeps telling you to find.
Start today
Free is a real 2-week starter block — full sessions, check-ins, energy scaling. Pro adds the full 24-week program, adaptive scaling, benchmark tracking, and adherence drips — plus a coach in the loop, for $19/mo. The programming a hands-on coach charges $100–300 a month for.